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Find out the best and worst sources of fats on the keto diet


Fats are necessary when following a low-carbohydrate diet such as the keto diet, especially when entering the body into ketosis as a result of following this diet, the body relies on using fats as fuel and providing it with the necessary energy, but not all sources of fat are healthy to eat even if they help you achieve the best benefits. The ketogenic diet, you must choose the sources of fats that we eat carefully, according to "Healthline".

 

On the keto diet, 80% of your calories come from fats, so it is important to choose sources of unsaturated fats rather than saturated sources, as they also provide greater health benefits. Here are 3 healthy fats that can be eaten on the keto diet:

 

1- Avocado oil

 

Avocado is one of the healthiest sources of fat, as it contains monounsaturated fatty acids (MUFAs) that are beneficial to the body.


2- Nuts and nut butter

 

Nuts are rich in antioxidants that have many health benefits for the body against free seeds, and they are also a good source of unsaturated fats, and they are very useful in a ketogenic diet.

 

3- Seeds (flax, chia)

 

It is very useful to add seeds to the ketogenic diet, especially because they contain a high percentage of omega-3 fatty acids that promote health and provide the body with the necessary energy and vitality in general.

 

3 sources of saturated fat you should avoid when following a ketogenic diet:

 

1- Cheese

 

Cheese is a good source of dairy products, but it is a form of saturated fat, as excessive intake of saturated fats can raise levels of harmful cholesterol in the body and cause many health problems such as cardiovascular disease.


2- Ghee

 

It may be tempting to add butter and ghee to keto meals, however they are not the healthiest, as they can be eaten from time to time rather than constantly, as they have little health benefits compared to other sources of fat.

 

3- Coconut oil

 

Coconut oil is a favorite among many, but be careful, as coconut oil contains high amounts of saturated fats, so it is best to consume it in moderate quantities.

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